by: Brandon Richey
The Power Principle…
There is no doubt that POWER is an attention getter when it comes to both fitness and athletic performance. In fact, I remember the first time I witnessed Bill Goldberg (pictured above) launch his famous finishing move in a wrasslin match when I was a teenager and thinking to myself “Now that was some serious power!” Yes, I’m talking about power and a little wrasslin so keep on reading.
The Power Principle…
Yes, it doesn’t take a strength coach to recognize a powerful athletic move when you see it whether it’s in the weight room, on the field of play, or in the ring. No matter the athlete or fitness junkie in my opinion POWER should be a primary focus of any serious physical athlete. By the way here’s a little highlight of some wrasslin power moves by Goldberg that I mentioned earlier.
Now do you see what I mean when I say POWER? You see power is defined as the rate at which work is done.
As you could see in the video Goldberg was dishing out a lot of work. The key to developing power means that you absolutely want to develop overall strength, but you also want to develop an element of speed as well to increase the rate of force production in order to develop that important physical trait of power. I decided to talk about this in greater detail here.
So you absolutely want to be able to develop that neural drive in order to produce force in a rapid manner. I mean if all you did was bench press heavy weight you would be able to produce a reasonable amount of neural drive for the act of pressing, but you would still not have the same dynamic quality of a bencher that incorporated an element of speed lifts, or upper body plyometrics into his/her program.
In addition to this if pure all out strength development were the answer to athletic performance and fitness then every competing athlete would just be a powerlifter. The point I’m trying to make here is that in order to be fit and strong for life and competition you want to have a more hybrid approach to your training.
Look everybody wants to be strong and to be able to lift a shit load of weight. Trust me, I love this too and there is nothing wrong with this at all, but a trainee has got to be able to move as well. Obtaining functional movement with speed and grace along with being able to lift a shit load of weight is a tremendous combination to have if you are looking to be fit for life and sport.
My 5 Step Hybrid Athlete Formula For Optimal Power Progression…
The cool thing is that I have a simple formula that I have followed and applied to many of my students over the years when trying to get them into optimal competing shape. Now obviously there are different circumstances that may apply to any given athlete or fitness enthusiast depending on a number of factors such as time, equipment, demand, and skill.
This formula is basically a simple breakdown of the needs that must be met with a hybrid athlete in order to have them ready for competition. Even though I apply these principles to many of my athletes I also apply them to many fitness enthusiast as well. This formula is great for performance and power development, but it’ll chisel the hell out some muscle too! Check it out.
The 5 Step Hybrid Athlete Power Formula:
1. Lift Heavy Weight
2. Lift Weights With Speed
3. Include Upper And Lower Body Plyometrics
4. Include Dynamic Core Stability/Mobility (Sandbag, Medicine Ball Throws, Slams, Push Ups, etc.)
5. Include Speed And Agility Development
The bottom line is that if these 5 steps are met with a logical and sound progression with most any athlete then that athlete will develop some serious power and overall function for performance. If you’re looking for some GO muscle then you just found it my friend.
As a strength coach I always strive to try and keep things simple and logical. The truth is that there are tons of programs out there on the internet that involve all kinds of ways to stress the body, but many of them to me don’t have a sound logical progression to them. I mean don’t get me wrong there are some good ones, but there is a ton of junk out there as well.
The point is that I’ve always made it my goal to try and add as much value and logic to a program as I possibly can. I mean what is the point of trying to follow something if you don’t understand it, right? Try to apply these 5 steps to your own program and let me know how it goes. Let me hear about yours by making sure you post up your questions and comments in the box below this article.
Oh and by the way I also recently updated my Kettlebell Power And Speed Formula ebook (another program for hybrid power performance) page by adding in a ton of FREE gifts that you’ll receive after purchase including 30 Days Of FREE coaching by me! If you are looking for a step by step method for adding some power to your program along with chiseling out some muscle then make sure you get yourself a copy today. Remember that most anyone can train hard, but only the best train smart my friend.